The ketogenic diet is becoming increasingly popular in health and wellness circles.The term "ketogenesis" describes the process in the body of creating special organic substances - ketones - that act as a source of energy (in addition to fatty acids) when carbohydrate intake is reduced.
This is an ideal way to lose weight for fatty meat lovers who can do without bread and sweets.
Therefore, the ketogenic diet initially involves a high intake of protein and fat and very low amounts of carbohydrates.As a result, the body must use fat and ketone bodies as an energy source rather than glucose from carbohydrates to fuel the brain, heart, kidneys, muscles and other tissues in the body.
The ketogenic diet is becoming a staple among health and fitness enthusiasts, with many clinical studies confirming its therapeutic properties.These benefits typically include improved mental function, more stable energy levels, faster weight loss, and increased resistance to stress.
Although you already know that the keto diet is a low-carb diet plan, there is still a lot to learn about how to stick to this diet plan and get results without fail.In this guide, we'll take a closer look at the physiology and benefits of this diet, the different types/options of meal plans, and how to create your own menu (along with an example meal plan).
What is a ketogenic diet plan?
The ketogenic diet is a low-carbohydrate diet that includes moderate protein intake and high amounts of healthy fats.Reducing your carbohydrate intake helps your body go into a state that encourages the breakdown of fat (both from your diet and from your body) to produce ketone bodies and enter a state known as "nutritional ketosis."
But what is ketosis?Ketosis is a natural metabolic process in which your body uses fat to produce biological energy during times of nutritional deficiency (mainly carbohydrates).
When you follow a ketogenic diet, your brain, like other organs, depends on ketones for energy.Ketones begin to be produced in the body when you reach a state of nutritional ketosis.
How many kg can you lose?
All results are strictly individual.After analyzing 6 studies that focused on the ketogenic diet, participants were able to lose between 3.2 kilograms and 12 kilograms after 6 months.The approximate average value of lost kg of excess weight is about 6 kg in six months.
What does a ketogenic diet plan consist of?
A typical plan for this diet looks like this (no matter how long it lasts): 10% of your total daily calories come from healthy carbohydrates, such as leafy greens, non-starchy vegetables, or small amounts of legumes and fiber-rich fruits;20% to 30% of calories come from protein, such as meat and some plants;and 60% to 70% of calories come from healthy fats such as flaxseed oil, fish oil, avocado, nuts/seeds.
This approximate ratio of macronutrients is a general guideline for all meals during the day.The ideal micronutrient ratio for you may need to be adjusted slightly depending on your physical activity and personal goals.
To calculate your energy needs on a ketogenic diet, use the Basic Daily Calorie Calculator and then scale your calories using the macronutrient ratios above.Remember that protein and carbohydrates contain four calories per gram;fats contain nine calories per gram.
Basics and rules of the ketogenic diet
The keto diet is more like substituting one source of calories for another than a complete overhaul of your diet.The biggest difference is avoiding processed foods, carbs, and high sugar foods, which is a lot easier than it sounds when you learn how to replace high sugar foods with high protein and high fat foods.
Going on this diet means you'll eat a lot of meat, dairy and vegetables.You will consume very little, if any, fruit and no grains at all.
The role of protein in the ketogenic diet
People who adopt a ketogenic diet support the idea of eating protein-rich and filling foods.With a high percentage of fat, you will need to control your protein intake.It is important to understand how protein works in a keto diet and how to achieve optimal results.
Since you are essentially eliminating carbohydrates from your diet, some people feel that they need to increase their protein intake.This is not true, and in fact, too much protein can actually "kick" you out of ketosis.A common mistake is for people to view the ketogenic diet as a high-protein, high-fat diet.This is incorrect as it is a high fat, moderate protein and limited carbohydrate diet.
Why is eating too much protein while on the ketosis diet bad?
As explained earlier, ketosis occurs when the body uses ketones as fuel instead of carbohydrates.People don't realize that in the absence of carbohydrates, your body can generate energy by breaking down protein into glucose.This process is called gluconeogenesis.If you eat more protein than your body needs, the body responds by raising insulin levels and lowering ketone levels in the blood.
what does that mean
This means that if you restrict your carbohydrate intake, your body may go into gluconeogenesis instead of ketosis and you will not experience any benefits from a ketogenic diet.
How to control protein intake
Now that you have a brief understanding of why too much protein is not good for a ketogenic diet, it's time to learn how much protein you should eat per day on a keto diet to stay in ketosis.
You can use the keto diet calculator to enter all your details and find out how much carbs, protein and fat you should be eating based on your body type.It also depends on your lifestyle (how active you are), as well as your age, gender, etc.
Now that you have a brief understanding of why too much protein is not good for a ketogenic diet, it's time to learn how much protein you should eat per day on a keto diet to stay in ketosis.
You can use the keto diet calculator to enter all your details and find out how much carbs, protein and fat you should be eating based on your body type.It also depends on your lifestyle (how active you are), as well as your age, gender, etc.
How to eat more vegetables on a ketogenic diet
Most vegetables are low in carbohydrates, meaning you can eat a fairly large meal and still consume fewer calories than a single serving of other keto-friendly foods.Vegetables are rich in fiber, which is not only great for appetite control, but also good for your digestive system and overall health.
If you're not used to eating several servings of vegetables every day (because let's be honest, many of us don't eat vegetables every day), it's not that hard to make this positive change a part of your diet.
Types of safe vegetables
You want dark and leafy vegetables.Anything that looks like spinach or kale.Vegetables grown above ground (cruciferous vegetables) are optimal.
But be careful...
Because there are vegetables that you must avoid while on a diet because they contain large amounts of carbohydrates.These are mostly root vegetables that are grown underground.Here are some vegetables to limit:
- A bow
- garlic
- mushrooms
- tomatoes
- pepper
- leek
- potatoes
Table of carbohydrate content in vegetables
| Title | Carb count, Mr |
| Garlic | 30.96 |
| Sweet Potato | 23.78 |
| Tarot | 22.36 |
| Water chestnuts | 20.94 |
| Sweet potatoes | 17.12 |
| Potatoes | 16.77 |
| Corn | 16.32 |
| Ginger | 15.77 |
| Green peas | 13.57 |
| Pasternak | 13.09 |
| Leek | 12.35 |
| Lotus root | 12.33 |
| Chestnuts | 9.69 |
| Soy | 8.47 |
| A bow | 7.64 |
| Celery | 7.4 |
| Chili pepper | 7.31 |
| Carrots | 6.48 |
| Beetroot | 6.46 |
| Sweet onion | 6.64 |
| Rutabaga | 6.32 |
| grape leaves | 6.31 |
| pumpkin | 6 |
| Dandelion | 5.7 |
| Yellow pepper | 5.42 |
| Mini carrots | 5.34 |
| Red cabbage | 5.27 |
| Kale | 5.15 |
| Brussels sprouts | 5.15 |
| Artichokes | 5.11 |
| Enoki mushrooms | 5.11 |
| Peas | 4.95 |
| Shallot | 4.74 |
| turnip | 4.63 |
| Shiitake mushrooms | 4.29 |
| Mitaka mushrooms | 4.27 |
| Okra | 4.25 |
| Dill | 4.2 |
| Bean sprouts | 4.12 |
| Broccoli | 4.04 |
| Physalis | 3.94 |
| Red pepper | 3.93 |
| Artichoke heart | 3.88 |
| Radicchio | 3.58 |
| cucumber | 3.19 |
| White cabbage | 3.07 |
| Bamboo stalk | 3 |
| Green cabbage | 3 |
| Seranno pepper | 3 |
| Cauliflower | 2.97 |
| Green pepper | 2.94 |
| Eggplant | 2.88 |
| Olives | 2.8 |
| Tomato | 2.69 |
| Korabica | 2.6 |
| Champignons | 2.57 |
| Boletus | 2.26 |
| Swiss chard | 2.14 |
| Zucchini | 2.11 |
| Arugula | 2.05 |
| Chinese cabbage | 2.03 |
| Green onions | 1.85 |
| Avocado | 1.84 |
| Radish | 1.8 |
| Asparagus | 1.78 |
| Mustard green | 1.47 |
| Spinach | 1.43 |
| Parsley | 1.37 |
| bok choy | 1.18 |
| Nopales | 1.13 |
| Zherukha | 0.79 |
| Broccoli tops | 0.15 |
Saturated and unsaturated fats
Don't let these great words confuse you.Simply put, different types of fat behave differently in our bodies, which actually means that not all fats are bad for us.
Saturated fats are usually solid at room temperature (butter), while unsaturated fats are liquid at room temperature (olive oil).Saturated fats are found in animal products such as meat, dairy products and eggs, while unsaturated fats come from plant sources such as nuts and seeds, and some vegetables (avocados and olives).
On a ketogenic diet, you will consume a certain amount of fat per day depending on your specific parameters and dietary goals, so try to consume equal amounts of saturated and unsaturated fats for best results.
Foods you shouldn't eat on a diet
To increase the likelihood of success in losing weight, you need to eliminate as many unhealthy foods as possible from your diet.This is important to prevent temporary weakness.
List of prohibited products:
Cereals and starch products
- Flour, pizza, pasta, bread, cookies, cereal, crackers, corn, oats, potatoes, rice and pastries.
Anything with sugar
- Any refined sugar, sweets, desserts, fruit juices, milk chocolate, baked goods, carbonated drinks, etc.
Reduce omega-6 fatty acids
- A typical diet has a ratio of omega-6 to omega-3 fatty acids of 20:1.In this same diet it should not be more than 4:1.
- Stay away from factory farmed fish and pork because of their high Omega-6 content.
- Avoid oils such as soybean, canola, peanut, sesame, sunflower, corn and grape seed.
Most fruits
- It is advisable to avoid most fruits, but if you choose to have fruit, you can eat berries in small quantities.
- Stay away from dried fruit
Legumes
- Avoid eating beans, peas or lentils because of their high carbohydrate content.
Processed food
- Avoid packaged foods that contain trans fats, preservatives, added sugar, and any other junk you can't even pronounce.
Alcohol
- Avoid beer, sweetened spirits and sweet wine.
Artificial sweeteners
- Sweeteners like sucralose or others that contain aspartame can cause excessive cravings or other problems.
Food with little fat and carbohydrates
- Most of these products are either high in carbohydrates or contain large amounts of artificial ingredients.
Things to consider before starting a diet
As with any lifestyle change, you need to get into the right mindset and plan your journey.If you don't plan your weight loss goals, your chances of success will drop drastically.You don't want to be the average person who "says" they're going to change, you want to be the person who actually does.
Here are 6 tips to follow before committing to a keto diet:
- It's in your best interest to see a professional (doctor and/or nutritionist) before starting this diet to a) get blood work done to make sure you don't have any health problems and b) to make sure you have enough knowledge to start eating healthy and not just cutting out foods you think are unhealthy and eating very little.
- Get rid of all foods that are not included in the keto diet.Search your fridge, pantry, cupboards and donate or throw out non-keto friendly food.
- Learn how to read food labels.Learn what macronutrients are and how to count them.Before starting a ketogenic diet, you need to learn the basics.
- Gradually reduce your intake of sugar and carbohydrates.Your transition into ketosis will be much easier if you gradually reduce your carb intake instead of jumping right into it.The likelihood of dealing with the “keto flu” will decrease, and you'll feel more comfortable in the initial stages of going full keto.
- Drink plenty to help your body adjust more easily.
- Learn how to measure ketone levels.It would be in your best interest to study the levels of ketosis in your diet so you know how to eliminate any future problems.What are the advantages of this way of eating?
What is the benefit of such a diet?
Clinical studies and scientific evidence suggest that the ketogenic diet provides many health benefits for girls: increased energy, weight loss, increased cognitive performance, support for blood sugar balance, and improved cardiovascular health.
Improved mental function
When you follow a ketogenic diet plan, the brain uses ketone bodies instead of glucose as its primary fuel source.This switch helps increase the brain's production of neurotrophic factor, which promotes increased neuronal function, improved mental alertness/clarity, and improved cognition.
Improved blood sugar control
Research has shown that a low-carb diet helps maintain the body's insulin metabolism.Reducing carbohydrates helps keep blood glucose levels stable by breaking down fat and protein (which are long-term energy sources).
Weight loss
The low-calorie ketogenic diet encourages your body to use fat for fuel, and clinical evidence supports its effectiveness for weight loss.Additionally, a ketogenic diet can help suppress your appetite and reduce food cravings because ketones increase satiety signals in your brain.
Increased energy
In ketosis, your body uses fat and ketones as fuel instead of glucose, providing your body and brain with the constant energy needed to maintain physical performance.
Improved cardiovascular function
Research shows that a ketogenic diet can help maintain a healthy balance of blood lipids in women.In fact, inflammation and oxidative stress tend to be lower in people following a keto diet than in those following a high-carb diet.
Keto Diet Plan Options
Changes in the scheme will depend on your goals and body characteristics.
It is generally recommended to use a standard keto diet during the initial transition to a low-carb lifestyle and into ketosis.Once your body has "adapted to fat as an energy source", you can experiment a bit and decide which keto diet plan to follow long term.
Standard
The standard keto diet plan is best for people who are just starting out on a low carb diet and want to adapt to ketosis quickly.This plan is also suitable for those who want to improve their health and physical endurance.
Focused
If you've noticed that strictly following a standard keto diet leaves you sluggish and unable to fully exercise throughout the week, then this is the perfect way to integrate occasional carb loading with a targeted keto diet.To do this, consume about 30-50 grams of carbohydrates with a moderate amount of protein and fat as before training (up to five times a week).
Cyclic
The cyclical keto diet meal plan is a progressive type of ketogenic diet that involves occasional "repeat" carb loading on certain days of the week.For example, you can load up with 300 grams of carbohydrates integrated into your diet (you should reduce your fat intake on these days).This allows your body to replenish muscle glycogen and may be the best option for very active people and those who exercise a lot.
The following section discusses specific supplements you should consider when following a ketogenic diet meal plan.Read on to learn all about the supplements we recommend to optimize your ketogenic lifestyle!
What supplements should I take?
Exogenous ketones
Exogenous ketones are usually bioavailable salts of beta-hydroxybutyrate, a source of exogenous ketones that rapidly induce ketosis (usually within 30 minutes).
How does this work?
Induces acute nutritional ketosis within 15 minutes of ingestion.Acute ketosis occurs when blood ketone levels simultaneously rise above 0.5 millimoles per liter.
TSC oil
MCT oil is a mixture of caprylic (C8) and capric (C10) triglycerides, a special type of medium-chain triglyceride.TSC may help support cognitive function, and preclinical studies suggest that TSC may also help mitochondrial function.TSC oil supplements also temporarily increase ketone levels, which serve as an alternative source of energy for the brain and muscle tissue.
How does this work?
It helps increase ketone production and provides energy.Medium-chain triglyceride supplements may temporarily increase ketone production compared to regular long-chain triglycerides.
Electrolytes/mineral supplements
Electrolyte levels in your body can drop when you're on a keto diet due to decreased cellular hydration.It is advisable to consider using an electrolyte/mineral supplement in such cases or taking additional minerals in pill form.
How does this work?
It helps maintain healthy levels of micronutrients in the body.
The best food choices for the keto diet
Below is a complete list of the best approved foods to choose from for a ketogenic diet plan:
Protein sources
- Eggs
- Salmon
- Tuna
- Herring
- Trout
- Steak
- Ground beef
- Turkey
- Sardines
- Lamb
- Pork
- Buffalo meat
- Chicken
- Protein powder (whey, casein, etc.)
Vegetables
- Asparagus
- Bean sprouts
- Broccoli
- Brussels sprouts
- Cabbage (bok choy, green, red)
- Cauliflower
- Celery
- cucumber
- Eggplant
- Greens or green beans
- Artichoke
- Kimchi
- Leafy greens (arugula, dandelion, spinach, chard, radicchio, watercress)
- Green salad
- Mushrooms
- Okra
- Onions (green, brown, red, shallot)
- Pepper (jalapeno, sweet, chili)
- Radish
- Sauerkraut
- Algae
- Sprouts
- Sugar snap peas, snow peas
- Tomato
- turnip
- Water chestnuts
Oils and fats
- Avocado
- Sunflower oil
- Avocado oil
- Coconut oil
- Grape seed oil
- Olive oil
- Sesame oil
- Linseed oil
- Raw nuts/seeds
- Nut oils
- Coconut milk
- Olives
A drink
- Coffee/espresso
- Unsweetened decaffeinated teas (green, mint, chamomile, hibiscus, etc.)
- Mineral water (distilled or carbonated)
- Water
Sweeteners
- Luo Han Guo
- Stevia
- xylitol
Spices, herbs and spices
- cocoa (powder)
- bone broth
- Flavored extracts (almond, vanilla, etc.)
- Garlic
- Ginger
- Herbs, fresh or dried (dill, basil, onion, cilantro, mint, oregano, rosemary, sage, thyme, etc.)
- Horseradish
- Mustard
- Lemon
- salsa (unsweetened)
- Soy sauce
- Spices, fresh or dried (chili powder, cardamom, cinnamon, cumin, curry, garlic powder, ginger powder, onion powder, paprika, pepper, turmeric, etc.)
- Vinegar